Strength:
Press 5-5-5-5+
70%-75%-80%-80%
Last set max reps

Beginners:
Press 4*5 Add 2.5 kg to previous week

Metcon: for time
40-30-20-10
Dumbbell push press 22.5/15
Weighted lunges 22.5/15

Option B: 7 rounds for time
10 Dumbbell push press 12.5/7.5
10 Weighted lunges 12.5/7.5